Creating awareness about healthy eating
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Good nutrition is one of the key to living a healthy life. You can improve your health by keeping a balanced diet. You must eat a variety of foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein. Your meal must be planned as per your age as well as your nature of work. Do not fall for fad or short-term diets that look tempting. They may promise to help you lose weight fast. However they may be unhealthy in the long run. A good and balanced diet improves the quality of life and helps prevent illnesses. Let us look at the various aspects of nutrition as we celebrate National Nutrition week from 1st to 7th September.
Benefits of good Nutrition:
Here are a few ways how a good diet affects your body positively:
1. Weight loss
Losing weight can help to reduce the risk of chronic conditions. Obesity highly increases your risk of developing several conditions, including heart disease, cancer, type 2 diabetes, osteoporosis.
2. Diabetes management
Eating a healthy diet can help a person with diabetes lose weight, manage blood sugar levels, manage blood pressure levels, prevent or delay the complications of diabetes.
3. Cardiac health and stroke prevention
A majority of premature heart disease and stroke cases can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully. If a person eliminates trans fats from the diet, this will reduce their levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.
4. Strong bones and teeth
A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life. Few sources of calcium rich foods are dairy, legumes, cauliflower, broccoli, bananas, etc.
5. Better mood
Research suggests that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. Avoid foods made of refined carbohydrates like cakes, white bread, and biscuits which have a high glycemic index. Vegetables, whole fruit, and whole grains have a lower glycemic load.
6. Improved memory
A healthy diet may help prevent dementia and cognitive decline. Adequate intake of foods with vitamin D, C, E, omega 3 fatty acids, flavonoids and polyphenols helps boost your brain functions.
7. Improved digestive health
The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion and help fight harmful bacteria and viruses. A diet low in fiber and high in sugar and fat hampers this process. A diet rich in vegetables, fruits, legumes, and whole grains helps good bacteria to thrive in the colon.
Common Nutrition Myths:
Carbohydrates make you fat.
This depends on the quality of carbohydrates consumed that either leads to fat gain or fat loss. Simple carbohydrates like sugar, fruit juices, maida lead to fat gain, whereas complex carbohydrates like whole grains and cereals, whole fruits lead to sustained energy levels and fat loss.
Too much protein causes hair fall.
This is not true. Eating a protein-rich diet prevents deficiencies and reduces hair fall.
Dal is a complete protein
Protein required by our bodies for muscle and tissue repair is made of 22 amino acids. Animal-based proteins such as eggs and lean meat provide all these, whereas dal lacks in one of the amino acids and therefore must be combined with another cereal in order to make a complete protein.
Diets don’t work!
Diets work when they suit your metabolism and lifestyle. Poorly designed weight loss programs are ineffective. Tailor made nutritional plans created by qualified health professionals are effective.
Too much protein can cause liver damage.
No, metabolizing protein is a natural work of the liver. Only with a liver problem, one needs to restrict protein.
Eliminating dairy products leads to weight loss.
Excluding whole dairy products rich in saturated fats leads to fat loss. One can include low fat dairy products in a fat loss program. Excluding dairy completely is not recommended as it may lead to a calcium deficiency.
Thirst is an indication to drink water!
Thirst is an indicator of dehydration. Drink water regularly throughout the day. A dehydrated body compromises on performance and cannot burn fat nor build muscle.